In this last decade we have been involved in a new fashion, but we could consider it as a cult to the back of our body. The amount of information, erroneous and true, products or surgical alterations that exist regarding this issue is impressive.

Sadly many times it is full of deceptive advertising, if what you really want is a natural result and strive to achieve, here we will leave you a list with the best buttock exercises to do at home, so that you get a well turned buttocks without excuses and without spending large amounts of money.

Why exercise for the buttocks?
Although previously, in times where the human being was engaged in hunting, it was a consequence of the conditions of survival, today it is a matter of aesthetics. With a pair of tight pants and thick cloth you may see the rounded shape that you like so much, but with more baggy clothes, skirts and dresses and even a bikini the reality will be a different one.

If we go to more serious issues, health plays an important role, keeping fit the muscle group of the buttocks allows you to maintain a better posture, you get more mobility in the legs, back pain is avoided and, thanks to the effort that Stimulating exercises are required, enormous physical resistance is created.

What muscles are worked in the gluteal exercises?
This part of the body is formed by 3 different muscles, these fulfill a series of main functions such as giving you greater mobility, stability in the pelvic area and the spine.

Gluteus maximus
It is considered as the most important and also the most visible, it has a capacity of extension and power greater than the other two. Among its most important functions is the extension of the hips and the power to bring the legs back.

It is very functional during races, as it controls the flexion of the trunk and helps to slow the legs when they are in motion. Without it, with the weight of your head, you would simply fall forward while running.

Gluteus medius
It is an abductor, it is the one that has received the most physical changes with evolution, it has become a fairly small muscle, but although its extension is smaller it has an incredible strength to be one of the most important supports of the body when walking.

Gluteus minor
It is clearly the smallest of the 3, for this reason its power is quite reduced compared to the others. They support you next to the middle gluteus when you are standing on one leg.

Best buttock exercises at home
These exercises that we will explain below are the most effective for increasing the size of the buttocks, you can vary them so that the muscle does not get used to a single routine and the best thing is that you can do them from the comfort of your home:

1. Weightless squat
Stand with your back very straight, slightly pull your butt out, it is important that you do it by flexing your hip and with your back straight and not bent, your knees should bend until they make an angle of 90 degrees, or where you see that Your thighs are parallel to the floor, returning to the starting position.

2. Gunman squats
Make the same squat movement but on one leg, balancing with the other that is extended. Lower until you notice the hips below the knees, the knees should not exceed the height of the feet and especially the back very straight at all times.

3. Squat with jump
Start by placing yourself in the squat position and then perform a vertical jump extending the body globally. During the jump try to stretch the whole body, when you do the flexion the knees should not exceed the height of the feet.

4. Reverse climber
Lie on the floor upside down with your legs well supported and your arms stretched causing your back to be well extended. Make a small impulse to bring the knee to the height of the hand on the same side and return to the starting position.

5. Semi bridge
Stand on the floor on your back with one foot resting on it, the other leg should keep it elevated and well stretched, start raising the trunk until the buttocks are completely separated from the floor, the trunk and leg must be aligned. When you descend make sure you do it slowly.

Small buttock routine
You can do this exercise routine in just 30 minutes, it is simple and it is divided into 4 different blocks per session.

Block 1
Jumping squat: 40 rep
Inverter climber: 20 rep
Semi bridge: 40 rrep
Run 4 minutes

Block 2
Jumping squat: 30 rep
Reverse climber: 15 rep
Semi bridge: 30 rep
Run 3 minutes

Block 3
Jumping squat: 20 rep
Reverse climber: 10 rep
Semi bridge: 20 rep
Run 2 minutes

Block 4
Squats with jump: 10 rep
Reverse climber: 5 rep
Semi bridge: 10 rep
Run 1 minute

Tips for doing glute exercises at home
If you want to see results quickly and if your physical condition allows it, substitute the walks for running, this is an excellent work of buttocks.
When you are doing the exercises make sure you work the full range of movement, this is the key to maintaining good body posture.
Add extra weight, remember that these muscles are able to exert a lot of strength, carrying a greater load than body weight stimulates them a lot.
Be careful with the technique, you must keep your back straight at all times and vary the stimulus you give them, so you will get better results.

You can include in your routine any of these glute exercises that we have described, you can even create a complete routine based solely on them, the important thing is that you perform them correctly, stimulate the rest of your body during the week, and let them rest at minus 2 days every 2 or 3 days. 

Tired of putting all your work in the gym and not getting the expected results? 

Many people show constant effort, but do not reach their goals. If this is familiar to you, the next logical step is usually to find an experienced personal trainer. But, if you are not yet ready to take that step, or if you simply prefer to do it alone, here are 15 tips and strategies that will help you made strength, gain muscle mass, lose fat, increase your endurance, and maintain healthy eating habits . So now, pick up your running shoes that you bought online and go back to the gym!

Healthy eating: 1. Basic nutritional concepts.

If you ask almost any dietitian-nutritionist, he will tell you that, regardless of your training goals, eating is a determining factor in your progress. Food is the fuel that helps you achieve your goals and without proper nutrition through quality food, it is very likely that you will stagnate. Forget smoothies and supplements until you have your daily diet well planned. Your diet should be based on fruits, vegetables, complex carbohydrates, legumes, proteins (do not forget about vegetables) and fats (in addition to olive oil you have avocados, nuts, salmon ...).

2. Ask yourself for meals.

Regardless of what you are doing, prepare the food in advance and thus you will have a greater opportunity to achieve your goals. It is best that you prepare today's meal the day before. With this we will make sure we don't eat anything or skip meals.

3. Eat more.

Eating less can impair your performance in the gym and lower your metabolism (reducing resting energy consumption). There is no clear criterion if it is better to eat 3 or 6 times a day, here everyone «sells his book», but look for that frequency that is more comfortable for you and consume foods of high nutritional quality and that are good above. Do you still think that a protest milkshake is the best dinner?

4. Eat consciously.

Forget about eating in front of the TV or sending whatsapps. If you eat accompanied, in a quiet and talking environment, you will enjoy the food much more. take your time and enjoy the moment!

5. Fundamentals in building muscles.

If you talk to your personal trainer, they will tell you that there are certain basic elements in muscle building. First of all, you may need to increase your intake of complete proteins, although with the Western diet we usually go well served. In the gym, train with weights two to four times a week, depending on your previous preparation and your available time. Never underestimate the importance of rest. Remember, muscle tissue grows outside the gym, when you are giving the body time to relax and let it recover.

6. Do not cheat.

Do not take shortcuts to want immediate results. In each training session, push yourself beyond where you usually arrive. And forget about the products offered by "the guy with the most fights in the gym."

7.Up and down.

Wondering how to get the most out of weightlifting? Firstly session start with a standard weight. Between the second and third series the weight increases by 30 or 40% more. If you can no longer after 20 seconds is that you put too much weight.

8.Cardio.

Do you like cardio exercises? If so, you should know that when you are in muscle building, you should not do large amounts of cardiovascular exercises. Jogging a few days a week for 20 minutes is enough.

9. Supplements.

Some people believe that supplements play a key role in muscle gain. Some have proven efficacy such as creatine or caffeine, but before reaching it focus on your daily diet.

10. Resistance training. Prepare yourself.

When it comes to resistance training, you will have to be well hydrated and be sure that you are eating properly because this form of training is very demanding with the body.  Most likely you end up sweating and burn a lot of calories.

11. Go slowly.

Yes, you want to get in 2 months super good. But this does not work like this. Your body needs some time for adaptations of all kinds (muscular, circulatory ...). If you start too strong, you are at risk of getting injured or "burning" before you start seeing results. For make a lifestyle change we recommend that you take it as a background race.

7 Benefits of Scientifically Proven Walking

Argentine poet Miguel Cantilo said, "If you close your eyes, you don't walk close unless you walk." Sadly, those who follow this teaching do not know the benefits of scientifically proven walks.

Now that we have a joke, let's move on to the important story. Strolling has many benefits besides pleasure. Several scientific studies have been conducted on this subject, but the exact cause is unknown. Walking has tremendous physical and mental advantages.

Benefits of a scientifically proven walk

The first advantage of walking is that you feel better. Short walks are low-intensity and aerobic exercise, so you can relax on a tense day.



Another advantage is that you can see the beautiful outside world, strengthen your body, and improve your mental health. Tennessee State University concluded that women who walk every day have less fat than women who do not. The walk increases your quality of life and eliminates toxins from your body.

Other advantages include…

Helps sleep well

Walking will release serotonin from your body. It is a neurotransmitter derived from the amino acid tryptophan, which increases melatonin secretion. Because melatonin helps you sleep better, walking is a great way to get a good night's sleep.

Serotonin also relieves stress. It's not a bad idea to take a walk when you feel bad or uncomfortable. Studies at the University of Sao Paulo have shown that aerobic exercise has been tremendously helpful in people with insomnia.

Makes you feel good

Do you want to feel happy all day long? According to California State University, the walks release not only serotonin but also endorphins. Together, the two substances that cause happiness are the ideal way to feel good.
Extends life
The University of Michigan Pharmacy said that walking 50-60 year olds could reduce their chances of dying by 35% in the next eight years. You don't know, but it's a relief to me!

Reduces and prevents cognitive decline

A study conducted by the University of San Francisco found that the more you walked, the slower your intelligence decline. More specifically, a survey of 5,000 people aged 65 or older found that walking 3 kilometers a day reduced their memory loss by 17 percent.

Prevent Alzheimer's

Alzheimer's is a very vicious disease, sometimes aimed at young people. Sadly, medicines in modern society are impossible to cure, but there is no way to prevent them. One such method is exercise. A study conducted at the University of Virginia found that 50% of people in their 70s who walked at least 0.5km a day prevented illness.

Helps you stay healthy

5 safe and effective postpartum weight loss exercises

Postpartum women often cannot exercise strongly. Learn immediately 5 effective exercises for mothers after caesarean section to regain their shape without affecting the incision.

An operation is a safety measure that many mothers choose, for health reasons, many mothers are also appointed by doctors to have a caesarean section. In the months after birth, you just have to get acquainted with the role of a mother and have to recover from the surgery. Training to regain postpartum physique as well as building a regular exercise plan is important, but mothers still need to pay attention to abdominal muscles during practice.

The exercises introduced below are very effective but do not rush to abuse it, do too much from the first months after birth. The proper time to start training is usually about 4-6 weeks after the caesarean section and the doctor confirms that the incision has healed completely. At the same time, keep listening and leaving your body and not exceeding your own threshold.

Cardio exercises help burn excess fat quickly

In order to regain a slimmer physique, the village will have to reduce the amount of excess fat accumulated in the body during pregnancy. Performing cardio exercises not only consumes calories quickly and increases flexibility but is also good for the heart, helping to improve resistance and mental comfort.

Mothers after caesarean section can perform gentle exercises such as walking, swimming, cycling. When the body recovers better, it is possible to switch to jogging exercises.
Forward Bend - Exercise exercises leaning forward helps slim waist

Forward Bend is a basic yoga exercise that can be practiced at any time of the day. With this movement, the mother will practice and enhance firm abdominal muscles effectively.

Implementation Guide:

Standing up straight, your legs to your hips are wider than your hips, bending down, your hands straight.
Hold for 10 seconds then return into the original position.
Be careful to keep your back straight throughout the exercise.

Bridge - Exercise to lift belly to lose weight after caesarean section

This exercise is not much impact on the incision, helps the mother postpartum work quietly but still works to tone the whole body effectively.

Implementation Guide:

Lie on your back, shoulders, hips, and feet on the floor, knees bent, widening to the width of your hips. Hands on the floor, both sides of the palms facing down.
Abdominal pain, use of abdominal muscles, hip muscles lift up hips, elevate to the highest possible position, keep the back straight, shoulders not lift off the floor, hold for 10 seconds then return to the original posture.
Lower Abdominal Slide - Helps lower abdominal abdomen, postpartum mother can not be ignored

This exercise is the main purpose of practicing affected muscles after surgery.

Implementation Guide:

You lie on the floor, spine, legs and arms straight.
Use your abdomen and leg muscles to take your right leg straight up for 5 seconds and then lower it to the original position, repeat with the other leg.
This exercise can be done whenever you have free time.

Modified Cobra gently reduces belly for mother after giving birth

Modified Cobra is a gentle postpartum weight loss exercise for lower abdominal muscles.

Implementation Guide:

Lie face down on the floor in the original posture
Then with elbows or palms as a pillar, the elbows are held perpendicular to the shoulders and pressed close to the sides of the ribs, facing up, the neck is stretched as far as possible.
Adjust the inhalation and exhalation of the lower abdomen, like trying to use the abdominal force to lift your pelvic bone off the floor, keeping the position from 30-60s.
Repeat 4-8 times each time.

Note the weight loss exercises for women after caesarean section

You must do warm-up exercises to warm your body before you practice.
Do not exercise too much, can affect the incision and damaged muscles can hardly recover again
The maternal abdominal muscles postpartum or are dilated and have a distance between the muscles together, at least after 4-8 weeks, these gaps are closed. Consult your doctor to make sure that your body condition is completely healthy and ensure to exercise after weight loss.

What to know for those who want to exercise but do not know where to start

Senior exercise and fitness tips

There are many reasons why we tend to age and slow down and sit more. It may be because of health problems, weight or pain problems, or worry about falling. Or do you think exercise is not just for you. But with age, an active lifestyle is becoming more important for health. Moving helps to increase energy, maintain independence, protect the heart, manage weight as well as symptoms of illness or pain. And regular exercise is good for your mind, mood, and memory. Regardless of your age or current physical condition, these tips can show you a simple and enjoyable way for you to improve your health and outlook more actively.
What are the benefits of exercise for the elderly?
Recent Swedish studies have shown that physical activity is the most important factor in your longevity, adding extra years to your life, even if you don't start exercising until longevity. But to be active is not just to add years to your life, but to add it to your life. Not only do you look better when you exercise, but you also experience a sharper, more energetic and well-being experience.

Physical health benefits

It helps to maintain or lose weight. As metabolism slows down with age, it is difficult to maintain a healthy weight. Exercise can help boost metabolism and increase muscle mass, burning more calories.

Reduce the effects of diseases and chronic diseases. People who exercise have a tendency to improve immune and digestive function, blood pressure and bone density, and to reduce Alzheimer's disease, diabetes, obesity, heart disease, osteoporosis and certain cancer risks.

Improves mobility, flexibility and balance Exercise improves strength, flexibility and posture, which helps to balance, adjust and reduce the risk of falls. Strength training also helps to relieve the symptoms of chronic symptoms such as arthritis.

Mental health benefits

Improves sleep Sleep quality is essential to your overall health. Regular activities can help you fall asleep faster, wake up deeper, feel more energetic and refreshing.

Enhances mood and confidence Exercise is a huge stress releasing agent and the endorphins produced actually help reduce sadness, depression or anxiety. Feeling natural and active will help you build confidence.

Do amazing things to your brain. Activities such as Sudoku or crossword puzzles can help maintain brain activity, but there are few beneficial effects of exercise on the brain. It helps various brain functions like multitasking and creativity, and can help prevent memory loss, cognitive decline and dementia. Active activity can slow the progression of brain diseases such as Alzheimer's disease.

Overcome obstacles by age group


Starting or maintaining a regular exercise routine can be a challenge for all ages, and getting older is not easy. You may feel disappointed by health problems, aches and pains, or concerns about injury or falls. If you have never exercised before, you may not know where to start, or you may think you are too old or too weak. And as a child, you may not meet the standards you set. Or you might think that exercise is boring. +

These things may seem like a good reason to slow down and use easily as you get older, but it's a better reason to move. More active activities can energize your mood, help relieve stress, manage symptoms of illness and pain, and improve your overall well-being. And to be rewarded with exercise does not have to involve heavy exercise or a trip to the gym. You can benefit from adding more exercise and activities to your life in a small amount of ways. Regardless of your age or physical condition, it's never too late to move your body, improve your health and vision, and grow your age.

5 myths about activity and aging

Myth 1: There is no meaning in exercise. I'll get old anyway.
Things: Regular physical activity helps you look, feel younger, and stay longer independently. It also lowers your risk for various conditions, including Alzheimer's and dementia, heart disease, diabetes, certain cancers, high blood pressure, and obesity. And the mood benefits of exercise are the same as at the age of 70 or 80, as at 20 or 30.

Myth 2: The movement is in danger of knocking me down.
Things: Regular exercise builds strength and stamina to prevent bone loss and improve balance, which actually reduces the risk of falls.

Myth 3: Too disappointing I can never be a past athlete.
Things: Changes in hormones, metabolism, bone density, and muscle mass inevitably drop strength and performance levels with age, but that doesn't mean that physical activity can't achieve a sense of accomplishment or improve health. The key is to set lifestyle goals for your age. And remember: sedentary lifestyles have a much greater impact on motor skills than biological aging.

Myth 4: You can't start exercising too long.
Things: It's too old to move around and improve your health. In fact, adults who live later are often better physically and mentally than younger ones. If you've never exercised before or have been exercising for a long time, you probably won't take it alone due to the same sports injuries that many exercisers might experience later. In other words, there aren't many miles on your watch, so you can get rewarded quickly. Just start with a gentle activity and stack up there.

Myth 5: I can't exercise because I'm incompetent.
Things: People who are tied to the chair face special difficulties, but they can use aerobic chairs, yoga chairs, and tai chi chairs to increase light weight and stretch to broaden their range of motion, improve strength and flexibility, and improve cardiovascular health. . Wheelchairs are available in many swimming pools, and there are wheelchair programs like basketball.

There is another property of thinking: adaptation.  



The severity of any strongest feeling dulls over time, especially if the reality of the threat is not obvious, and this happens when the danger is distant in time at least a little. Man gets used to her. This is probably very good, otherwise the life of any chronic patient would be unbearable. The magnitude of the feeling depends on the significance of the need (one likes to command the most, the other likes to eat, and the third likes to receive information). From the degree of her satisfaction now and in the future, taking into account reality and adaptation. Actions are determined by the ratio of feelings that exist at the moment. Therefore, the desire to eat a cake now is “just a minute” stronger than the fear of sclerosis and heart attack. So an intelligent person who planned his behavior on the basis of reliable information, gave himself a word, is not kept. And the other said - and that’s it! “Ironly”. He has a “character”. If we compare the weak and strong psychological types, then the strong relatively high importance of the future, and the weak lives this minute. Character is an innate property of higher nervous activity. True, to some extent it can be strengthened by education and training.  There is another important concept of psychology - authority.  Among the inborn needs of a person, there are two mutually opposite: leadership and subordination. The first is expressed in the desire to impose one’s will on others. Leadership is often combined with a strong character, that is, the ability to stress, although not always with perseverance. Subordination is expressed in a willingness to follow authority, for a stronger or more intelligent one, for whom what is more significant. A person suffering physically or mentally has an increased need to “lean” against a stronger person, as if seeking protection from misfortunes. The authority of the doctor is based on this. For a weak person, no evidence is needed; he simply believes the doctor. For the strong this is not enough, it must be convinced by objective data. Assessment of objectivity depends on the level of his knowledge. Knowledge, in the end, also comes down to authorities, that is, to the degree of celebrity of the authors of scientific books, because a person can verify only a small part of scientific information with his experience. So the problem of competition of authorities arises. The properties of the nervous system that we inherited from animal ancestors determined mental conflicts regarding health: a person can neither restrain himself from eating, nor force him to do physical education, even if he believes in the usefulness of such a regimen. If he is now healthy, then future illnesses pose a unrealistic threat to him, and although life is priceless, it is more pleasant to synergize now.  Another thing, when I just got sick: the reality of the threat immediately increased sharply, and this is not a joke. If a reputable doctor says, then you can suffer: fast and sweat from gymnastics. True, the weak and this does not make his way, he adapts to the thought of danger, soon gives up all sorts of modes and goes with the flow: he eats plenty and stays all night in front of the TV. However, in addition to feelings reflecting biological needs, there are still beliefs instilled in society. They are expressed in verbal formulas (“what is good and what is bad”), which are sometimes of such great importance that they can push to death, that is, prove to be stronger than the instinct of self-preservation.  Beliefs are created according to the principles of conditioned reflexes and are formed as a result of upbringing and, a little, personal creativity. With regard to health, they are expressed in relation to food (tasty and tasteless) and the rules of behavior (how to live: limit yourself or relax, be treated or overcome pain). Unfortunately, the emotional significance of beliefs is usually weaker than biological needs. But our society has not yet exhausted the possibilities of education, including the correct beliefs in a healthy lifestyle.  A person is happy or unhappy with his feelings: some are pleasant, others are unpleasant, depending on the degree of satisfaction of the corresponding need.  The feeling of acute happiness is short-lived. Adaptation does not allow you to “stop the moment." Most of the time, our well-being is rather “gray”: neither good nor bad. For the purpose of modeling the psyche, we use the term “level of mental comfort” - UDC, since the models need to express a state of mind with a certain number. Usually the numbers fluctuate around zero, but the failures of life and illness can permanently shift them to the zone of negative values. 

What does all this information from psychology have to do with health and disease? 

The most direct.  From distant ancestors we got not only a body that requires training, but also the psyche, more precisely, biological feelings that can turn into vices or, more delicately, into flaws.